5 Kettlebell Tips from Bob Harper

As The Biggest Loser, "Season 11" draws to a close next week, we are in awe of the contestants. It's not because they lost all that weight, but because they got to hang with Bob Harper, Jillian Michaels and even Tim Gunn during makeover week. Make it work!

I have to admit to being one of those perverse (but loyal!) viewers who joyfully times dinner and dessert with watching the show. But no more!

Bob Harper (or "Bob" - may I call him "Bob"?) recently collaborated with GoFit to create "contoured ergonomic" kettlebells with a corresponding instructional "Basics: Body Shred Workout" DVD and they're just crying out to be tested. After all, kettlebells - like little bowling balls with purse handles - can be intimidating and even dangerous, if used incorrectly.

So, we followed Bob's step-by-step guide with a little extra advice from the man himself - swoon - and here's what we learned:

I am a noodle.

And by that I mean that five hours after I completed Bob’s DVD kettlebell workout for the first time, my legs are still feeling so rubbery that I need to take stairs tentatively. Granted, I’m a relative newbie to kettlebells, but, in only 30 minutes, this workout has done some serious work on my glutes and quads (a.k.a. bum and thighs).

I should have known. Near the end of his workout, Bob Harper exclaims: “I love kettlebells because they shock your system in a whole other way.” He’s not kidding. Maybe you thought Jillian was the “scary” one and that “Basics” instruction would be easy. Guess again! Bob does a careful job of breaking down each movement (and your will – just kidding), but this workout is no joke.

First of all, for those of you just starting out, it is doable even for you. It’s both short and, well, if I lived through it, anyone can.

Here are 5 tips from the DVD for your first – or next – kettlebell workout:

1. “It’s all about progression,” says Bob. Try to make a little headway each day. If you can’t do the whole workout to start, just do what you can! That’s inevitably better than nothing.

2. Make sure there’s plenty of room in your exercise area. If you lose control of the kettlebell, you need to be able to let go without breaking something (either nearby furniture or your own bones).

3. To learn the correct stance for basic moves like kettlebell swings (and this is ESSENTIAL to avoid injury), stand nose to the wall and squat without touching it. That’s how straight your back needs to be.

5. Don’t actually use your arm muscles to swing the kettlebell forward. Strength should be coming from your hips and momentum alone should keep it moving.

Also, I have some special advice from the trenches: Don’t leave them on the floor! I stubbed my toe on one and you don’t even want to know that pain. Bob’s kettlebells are specially designed, so I didn’t bang myself with them once during the workout. However, their shape didn’t stop me from walking into them in a post-exercise daze.

You’ll now notice Bob’s colorful creations when you watch him on “The Ranch,” as he calls them a “staple” for training contestants. They range from 7lbs to 35lbs and have space for your wrist and forearm, so they’re not cumbersome: “I’ve always loved kettlebells for their great combination of toning and fat burning cardio,” says the beloved trainer. “My Contour Kettlebells are ergonomically designed to eliminate strain on your forearm — they feel awesome when working out.” Moves range from a classic two-handed “swing” from between the legs to standing to arm exercises that build upper body strength.

Though, as usual, we’re all waiting with bated (a.k.a. winded) breath for this next Biggest Loser outcome, not to mention the makeovers (it’s all about the final reveals), this season is bitter sweet because Bob is losing his bad cop. “Jillian Michaels is one of my best friends and I love her dearly,” says Bob. “It will be a huge adjustment not going to work and having her there by my side. I’m going to miss her very much.”